FH Programming - Feb. 19 - 24

Monday

CROSSFITERS!

EMOM 4:

4 - 6 Strict Pull Ups

Rest 2 mins,

EMOM 6:

6 - 8 Kipping Pull Ups (No butterfly)

*Pick the hardest number that you can consistently hit every round for each of the movements. If you hit your target last week, do 1 more each round.

 

CAMPERS!

EMOM 4:

4 - 6 Strict Pull Ups

Rest 2 mins,

EMOM 6:

4 - 8 Burpee Pull Ups

*Make sure to have at least 20 seconds rest each round.

 

50sec ON, 10 OFFx3. Alternate between each exercise 3 times. Rest 2 mins before moving on to the next set of exercises.

 

Russian KB Swing 72/53

Tricep Dips

 

Wall Balls 20/14

Russian Twists 20/14

 

Manmakers 35/25

Double Unders

 

Tuesday

 

Every 2:30x4

5 Strict Press, 71-74%, 5lbs heavier then last

10 DB Upright Rows

 

3 sets:

6x200m, 20 sec rest

Rest 1 min and repeat

*You know what to do here team. These ain’t your grandmas rowing intervals! Fight to maintain the same pace throughout.

 

 

Wednesday

 

Every 3:00

4x5 Back Squat , 70% and build each set

*Same weight as last 2 weeks building per set

 

Rowing Helen

 

3RFT:

400m Row

21 KB Swings

12 Pull Ups

*HEY YOU! CRUSH THIS TODAY!!!!!!!!!!!!

 

Thursday

Clean and Jerk Complex

 

Every 90sec x8:

1 Squat Clean

1 Hang Squat Clean

1 Jerk

*Build weight each set

 

Metcon

 

12 Min AMRAP, complete 2 rounds of each before moving on to the next:

50-ft Front Rack Walking Lunge 50/35

16 T2B

8 Power Cleans 50/35

Then…

50-ft Front Rack Walking Lunge 50/35

16 Bar MU

8 Power Cleans 50/35

 

Friday

 

EMOM 36, 45sec ON, 15 OFF:

M1: Farmers Carry

M2: Cal Row

M3: Bear Crawl

M4: Rope Climbs

M5: Double Unders

M6: Rest

*Set up stations and stagger everyone

 

FINISHER - Swole Saturday!

3 sets, rest 1 Min:

12 DB Biceps Curls

12 DB Skull crushers

 

Saturday

 

OPEN WORKOUT